Iron is more than just a metal. It is a mineral and essential nutrient our bodies need to function, according to Healthline. Iron plays a large role in carrying oxygen from your lungs to all parts of the body, according to Harvard University’s School of Public Health.
If someone is not getting sufficient iron, there may not be enough red blood cells to transport oxygen, which can cause fatigue. Iron deficiencies can also lead to anemia.
But no need to worry, here are some healthy foods that are high in iron to add to your next recipe or meal.
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What foods are high in iron?
There are many food high in iron, according to Healthline, including:
- Shellfish
- Legumes
- Red meat
- Fish
- Tofu
- Spinach
- Pumpkin seeds
- Quinoa
- Turkey
- Dark chocolate
- Broccoli
- Liver
Shellfish, such as clams, oysters and mussels, are great sources of iron, as well as protein. Fish, including tuna and mackerel, contain high iron and omega-3 fatty acids, which are beneficial to heart health.
Dark chocolate is not just delicious, but also nutritious. Along with iron, it contains minerals, like magnesium, and prebiotic fiber, which aids gut health.
Quinoa is a great alternative for those with celiac disease or other forms of gluten intolerance since it does not contain gluten. The grain is rich in iron, folate and protein.
Spinach and broccoli are two vegetables with high iron. Spinach also contains carotenoids, which decrease inflammation and improve eye health, says Healthline. Broccoli also packs vitamin C, folate and vitamin K.
Other foods high in iron include eggs, beet greens, kale, sweet potatoes, rye bread, strawberries, figs, dates and watermelon, according to the American Red Cross.
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Which fruit is high in iron?
According to the American Red Cross, strawberries, watermelon, raisins, dates, figs, prunes, dried apricots and dried peaches are all iron rich fruits.
Foods high in vitamin C, such as tomatoes and citrus fruits, can also help with iron absorption, says the American Red Cross.
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What drinks are high in iron?
There are various drinks that pack an iron punch, according to Healthline, including:
- Prune juice
- Green juice
- Pea protein shakes
Green juices, especially those made with spinach, beet greens, Swiss chard and turnip greens, are great sources of iron. Adding fruits high in vitamin C will also aid in iron absorption.
Pea protein powder is higher in iron than other powders on the market, such as whey. When added to peanut butter and frozen bananas, pea protein shakes can be rich in protein, healthy fats and fiber.
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